Turmeric and Ginger Health Benefits

<script type="application/ld+json"> { "@context":"http://schema.org", "@type":"BlogPosting", "author": { "@type": "Person", "name": "Ben Kissam, BS" }, "publisher": { "@type": "Organization", "name": "Warrior Made", "logo": { "@type": "ImageObject", "url": "https://www.warriormade.com", "image": "https://d1ghrtdbdq2gkr.cloudfront.net/media/public/2020/03/turmeric-and-ginger-0105.jpg" } }, "headline":"Turmeric and Ginger Health Benefits", "datePublished":"2019-03-13", "dateModified": "2020-03-04", "description":"How can two plant roots help you lose weight and get healthy? Here are all the health benefits of turmeric and ginger.", "image": "https://d1ghrtdbdq2gkr.cloudfront.net/media/public/2020/03/turmeric-and-ginger-0105.jpg" } </script> <script type="application/ld+json"> { "@context": "https://schema.org", "@type": "FAQPage", "mainEntity": [{ "@type": "Question", "name": "What are turmeric and ginger?", "acceptedAnswer": { "@type": "Answer", "text": "Turmeric (from the Curcuma longa) and ginger (from the Zingiber officinale) are two types of rhizomes that have been used as spices for cooking as well as in health supplements for thousands of years. Turmeric is most often sold in powdered form while ginger typically comes fresh as well as powdered." } }, { "@type": "Question", "name": "What are the health benefits of turmeric and ginger?", "acceptedAnswer": { "@type": "Answer", "text": "Turmeric benefits include:<ul><li>Weight loss support</li><li>Reduced inflammation</li><li>Digestion Support</li><li>Improved skin health</li><li>Prevention of heart disease, Alzheimer's, and arthritis</li><li>Liver cleansing</li><li>Help with depression and anxiety</li></ul><br>Ginger benefits include:<ul><li>Weight Loss support</li><li>Reduced inflammation</li><li>Lowered blood pressure, blood lipids, and cholesterol</li><li>Eliminating free radicals</li><li>Reduced signs of aging</li></ul>" } }, { "@type": "Question", "name": "Do ginger and turmeric help with weight loss?", "acceptedAnswer": { "@type": "Answer", "text": "Yes, both spices can help you lose weight. Consider these studies:<ul><li>A 2018 study found that supplementing with ginger significantly reduced bodyweight in a study of 473 obese individuals. It also improved health-related blood markers like cholesterol and blood glucose levels.</li><li>Along the same lines, a study of over 1,600 individuals with metabolic syndrome and other diseases, found that people who consumed turmeric daily saw a reduction in bodyweight and BMI (body mass index) compared to those who did not.</li></ul>" } }] } </script> <article> <div> <ul> <li><a href="#section1">What Are Turmeric And Ginger?</a></li> <li><a href="#section2">What Are The Health Benefits Of Turmeric And Ginger?</a></li> <li><a href="#section3">Best Ways To Incorporate Turmeric And Ginger</a></li> <li><a href="#section4">Do Ginger And Turmeric Help With Weight Loss?</a></li> <li><a href="#section5">Potential Side Effects</a></li> <li><a href="#section6">Turmeric And Ginger: Wrap Up</a></li> </ul> </div> <section> <p>Turmeric and ginger are two spices that can seriously boost your health.</p> <p>Studies show they can help promote healthy weight loss, reduce inflammation, and even potentially reverse disease.^{<a target="_blank" href="https://www.ncbi.nlm.nih.gov/books/NBK92775/" rel="nofollow noreferrer">1</a>, <a target="_blank" href="https://www.ncbi.nlm.nih.gov/books/NBK92752/" rel="nofollow noreferrer">2</a>, <a target="_blank" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3144156/" rel="nofollow noreferrer">3</a>}</p> <p>And the best part is that neither is expensive or inaccessible. You could start cooking with or supplementing turmeric or ginger today if you wanted.</p> <p>Let's look at all the reasons you should—here are the health benefits of turmeric and ginger, and how you can add them to your diet.</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section id="section1"> <h2>What are turmeric and ginger?</h2> <p>Turmeric and ginger are two types of flowering plants, both of which have underground stems (called rhizomes) that are used as spices for cooking as well as in health supplements.^{<a target="_blank" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5598100/" rel="nofollow noreferrer">4</a>}</p> <p>Here are the specifics of each:</p> <ul> <li><strong>Turmeric</strong> is a spice derived from the root of the <i>Curcuma longa</i> plant. It's been around for at least 4,000 years, dating back to when it was used as a culinary spice in ancient India. More recently, turmeric's become quite popular because of the many health benefits it offers, like reduced inflammation (see the next section for more). The plant is grown throughout India, other parts of Asia, and Central America, and most often dried and sold in powdered form.^{<a target="_blank" href="https://nccih.nih.gov/health/turmeric/ataglance.htm" rel="nofollow noreferrer">5</a>}</li> <li><strong>Ginger</strong> is a spice derived from the root of a plant called the <i>Zingiber officinale</i>, which is in the same family as the <i>Curcuma longa</i> plant. It has also been around for a long time; documents exist showing that ginger was used 2,000 years ago during the Roman empire. Like turmeric, ginger offers many health benefits (again, the next section goes into greater detail). It is mostly grown in China, India, and Nepal. It's sold in a variety of ways, including fresh, powdered, pickled, and candied, just to name a few.^{<a target="_blank" href="https://www.ncbi.nlm.nih.gov/books/NBK92775/" rel="nofollow noreferrer">6</a>}</li> </ul> <p>Next we'll look at some of the health advantages of consuming turmeric and ginger.</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section id="section2"> <h2>What are the health benefits of turmeric and ginger?</h2> <h3>Turmeric benefits</h3> <p>Consuming turmeric can^{<a target="_blank" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6205834/" rel="nofollow noreferrer">7</a>, <a target="_blank" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5852989/" rel="nofollow noreferrer">8</a>, <a target="_blank" href="https://www.ncbi.nlm.nih.gov/pubmed/27213821" rel="nofollow noreferrer">9</a>}:</p> <ul> <li>Potentially help you lose weight (see section: "<a href="#section4">Do ginger and turmeric help with weight loss?</a>")</li> <li>Reduce inflammation, which lowers your risk of many diseases and helps with joint pain</li> <li>Support healthy digestion</li> <li>Improve skin health</li> <li>Help prevent heart disease, Alzheimer's, and arthritis</li> <li>Cleanse your liver and protect it from damage</li> <li>Ward off depression and anxiety</li> </ul> <p>Something to note here is that <i>curcumin</i>, a chemical compound found inside of turmeric, is largely responsible for the health benefits listed above.^{<a target="_blank" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5003001/" rel="nofollow noreferrer">10</a>}</p> <p>Turmeric powder is not made up of 100 percent curcumin—it's much less; about 3 to 6 percent—but you'll still benefit by simply consuming the spice with food or as a supplement (see section: "<a href="#section3">Best ways to incorporate turmeric and ginger</a>" below).^{<a target="_blank" href="https://www.researchgate.net/publication/283863862_Chemical_constituents_and_biological_activities_of_turmeric_Curcuma_longa_L_-A_review" rel="nofollow noreferrer">11</a>}</p> <h3>Ginger benefits</h3> <p>Consuming ginger can^{<a target="_blank" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3665023/" rel="nofollow noreferrer">12</a>, <a target="_blank" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3249911/" rel="nofollow noreferrer">13</a>, <a target="_blank" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4369959/" rel="nofollow noreferrer">14</a>}:</p> <ul> <li>Potentially help with weight loss (scroll down to section: "<a href="#section4">Do ginger and turmeric help with weight loss?</a>")</li> <li>Reduce inflammation</li> <li>Lower blood pressure, blood lipids, and cholesterol</li> <li>Reduce your risk of cancer by eliminating free radicals from the body</li> <li>Reduce signs of aging on your skin</li> <li>Reduce nausea caused by motion sickness or pregnancy</li> </ul> <p>One final benefit to consider about turmeric and ginger is that they are both widely available (they're found at most grocery stores) and inexpensive. This is important to note because that's not always the case with other health supplements. </p> <p>So if you're looking for an affordable way to boost your health, turmeric and ginger could be a good option for you. They're also easy to consume—we'll look at how in the next section.</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section id="section3"> <h2>Best ways to incorporate turmeric and ginger</h2> <p>Here are some of the best ways to incorporate turmeric and ginger into your diet.</p> <h3>Turmeric</h3> <ul> <li>Take it as a <a target="_blank" href="https://www.warriormade.com/inflammation-support/shop/" rel="noreferrer">powdered supplement</a></li> <li>Add turmeric to your smoothies</li> <li>Make a <a target="_blank" href="https://www.warriormade.com/content/diet/curry-chicken-stew/" rel="noreferrer">low-carb curry</a></li> <li>Use it as a seasoning when cooking vegetables</li> <li>Add it to tea</li> <li>Add it to soup</li> </ul> <h3>Ginger</h3> <ul> <li>Take it as a powdered supplement</li> <li>Add it to your tea (or look for a black or herbal tea made with fresh ginger)</li> <li>Add it to soup</li> <li>Add it to a meat marinade (coconut aminos and ginger work quite well together)</li> <li>Add it to a meat or veggie stir fry</li> <li>Add it to a healthy dessert (like this <a target="_blank" href="https://www.warriormade.com/content/diet/gingersnap-cookies/" rel="noreferrer">gingersnap cookie</a> recipe)</li> </ul> <p>And don't be surprised if your daily turmeric smoothie or ginger tea helps you start losing weight. In the next section, we'll narrow in on how these rhizomes can help you shed excess pounds.</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section id="section4"> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/ginger-and-turmeric-weight-loss-0105.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/ginger-and-turmeric-weight-loss-0105.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/ginger-and-turmeric-weight-loss-0105.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/ginger-and-turmeric-weight-loss-LR-0105.jpg" class="img-fluid" alt="ginger and turmeric"> </picture> <h2>Do ginger and turmeric help with weight loss?</h2> <p>Yes, both spices can help you lose weight. Consider these studies:</p> <ul> <li>A 2018 study found that supplementing with ginger "significantly reduced bodyweight" in a study of 473 obese individuals. It also improved health-related blood markers like cholesterol and blood glucose levels.^{<a target="_blank" href="https://www.ncbi.nlm.nih.gov/pubmed/29393665" rel="nofollow noreferrer">15</a>}</li> <li>Along the same lines, a study of over 1,600 individuals with metabolic syndrome and other diseases, found that people who consumed turmeric daily saw a reduction in bodyweight and BMI (body mass index) compared to those who did not ^{<a target="_blank" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6582779/" rel="nofollow noreferrer">16</a>}.</li> </ul> <p>How exactly do ginger and turmeric help with weight loss? They promote healthier lifestyle choices as well as reduce inflammation in the body.</p> <p>Studies show that obesity brings about tissue inflammation, which can lead to things like heart disease, joint pain, and negative metabolic changes (such as insulin resistance).^{<a target="_blank" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5588240/" rel="nofollow noreferrer">16</a>, <a target="_blank" href="https://www.ncbi.nlm.nih.gov/books/NBK493173/" rel="nofollow noreferrer">17</a>, <a target="_blank" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3083889/" rel="nofollow noreferrer">18</a>}</p> <p>Because ginger and turmeric have powerful <i>anti-inflammatory</i> properties in them, they can reduce or even reverse these negative effects caused by inflammation and keep your body healthy while you work to lose weight or create a <a target="_blank" href="https://www.warriormade.com" rel="noreferrer">healthier lifestyle</a> for yourself.^{<a target="_blank" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3144156/" rel="nofollow noreferrer">19</a>}</p> <p>And also, at least one study found the chemical compounds in ginger can help suppress appetite, which might also help you shed excess weight.^{<a target="_blank" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3408800/" rel="nofollow noreferrer">20</a>}</p> <p>Now that that's covered, let's look at the possible drawbacks to taking turmeric and/or ginger.</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section id="section5"> <h2>Potential side effects</h2> <p>Generally speaking, turmeric and ginger are widely regarded as safe and effective^{<a target="_blank" href="https://nccih.nih.gov/health/ginger" rel="nofollow noreferrer">21</a>}.</p> <p>However, there are a few potential side effects you should take note of.</p> <ul> <li>Consuming ginger may give you mild nausea or heartburn.^{<a target="_blank" href="https://www.ncbi.nlm.nih.gov/pubmed/23550785" rel="nofollow noreferrer">22</a>} This isn't necessarily common, and in fact ginger has been used in many cultures (modern and ancient) to relieve nausea symptoms. But if you haven't eaten it before, start by adding a small amount to your diet to be on the careful side.</li> <li>Similarly, one study mentioned turmeric (curcumin) can cause diarrhea or headaches.^{<a target="_blank" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1434783/" rel="nofollow noreferrer">23</a>} However, only one person in the study experienced that, and large doses of curcumin were consumed by others (about 30 pills worth) without any problems.</li> </ul> <p>If you're concerned, start with small amounts and build up over time. </p> <p>And remember to speak with a medical professional before adding new foods or supplements to your diet.</p> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/turmeric-and-ginger-powder-0105.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/turmeric-and-ginger-powder-0105.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/turmeric-and-ginger-powder-0105.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/turmeric-and-ginger-powder-LR-0105.jpg" class="img-fluid" alt="turmeric and ginger powder"> </picture> </section> <hr class="divider-50 divider-medium mx-auto"> <section id="section6"> <h2>Turmeric and ginger: wrap up</h2> <p>Turmeric and ginger are two rhizomes that are commonly used as cooking spices and for health-promoting purposes. They're easy to incorporate as either a supplement or with food, in a smoothie or soup.</p> <p>The health benefits of turmeric and ginger include:</p> <ul> <li>Reduced inflammation</li> <li>Better skin and digestive health</li> <li>Lower risk of diseases like cancer and heart disease</li> <li>Ward of depression and anxiety</li> <li>Potential for weight loss (or at least, keep you healthy and disease-free while you work to implement a healthier lifestyle plan)</li> </ul> <p>It's not every day that you hear about an inexpensive, highly accessible, and highly beneficial health food or supplement like turmeric or ginger. </p> <p>Both spices have helped people stay healthy for thousands of years, and modern science proves that each rhizome can offer tons of benefits. So if you're looking for something new to boost your health, give turmeric and ginger a shot.</p> </section> </article>